Satiety Tip: Whey Protein is Optimal as a Pre-Load Meal - ABCbodybuilding

Go Back   ABCbodybuilding > Scientist Department > Article Review and Discussion

Notices

Reply
 
Thread Tools
  #1  
Old 07-31-2007, 08:30 PM
Venom's Avatar
Venom Venom is offline
Venom is training, researching, or talking on ABC
Vice President Abcbodybuilding.com
 
Join Date: Apr 2001
Location: The Pain Zone
Posts: 19,500
Default Satiety Tip: Whey Protein is Optimal as a Pre-Load Meal

Here is a full text, http://jn.nutrition.org/cgi/content/full...ourcetype=HWCIT

This is a pretty complex study, so let me summarize it for you guys.

Satiety can be defined as the duration of fullness or hunger satisfaction between meals.

Results consistently show that protein results in greater satiety (prolonged satisfaction, or reduced hunger) when compared to fats or carbohydrates.

One common method discussed in the literature is called the pre-load. This is where you consume one macro, prior to a meal. A snack per say.

This study compared effects the source of protein on satiety.

Design: gave pre-load of protein 1-2 hours before a meal. Either egg albumen, whey, soy, or carbohydrates. 50 grams of protein were given.

Source: Whey and soy decreased food intake compared to control. Egg and sucrose did not. Soy combined with sugar (25 grams each) did not decrease food intake. Whether it was slow or fast digesting carbohydrates. Egg actually increased food intake above controls.

Time: Whey decreased at 1 and 2 hours after consumption. Whereas soy only decreased food intake 1 hour after consumption.


Take home: whey is optimal for satiety. Soy is second best. And eggs are not very good.

Proposed Rational: whey is fast digesting, and perhaps increases brain amino acid concentrations increasing satiety. Whey has been shown to increase CCK, glucogon like peptide 1, and glucose dependent insulinotropic polypeptide - all of these are satiety hormones. Whey also contains a water soluble compound found in casein that stimulates CCK. Conversely, egg whites a have poor effect on CCK and don’t stimulate insulin.
__________________
Gabriel "Venom" Wilson, Ph.D. Nutritional Sciences
B.S. (Hons) & M.S. in Kinesiology, CSCS
Vice President, ABCbodybuilding
Co-Editor. of JHR

Venom@abcbodybuilding.com
Bible Studies
Click Here to Support the Future of Bodybuilding!


Matthew 7:20
And Jesus said unto them, Because of your unbelief: for verily I say unto you, If ye have faith as a grain of mustard seed, ye shall say unto this mountain, Remove hence to yonder place; and it shall remove; and nothing shall be impossible unto you.
Reply With Quote
  #2  
Old 08-02-2007, 08:41 PM
huskerwr38 huskerwr38 is offline
huskerwr38 should change his/her status!
Middleweight
 
Join Date: May 2005
Posts: 719
Default Re: Satiety Tip: Whey Protein is Optimal as a Pre-Load Meal

so it would be good to drink a whey protein shake before eating a meal? that makes sense.
__________________
Age:25
Height: 5'10"
Weight: 207
BF%: 10%
Certification: NSCA CSCS


Hard work always pays off!!!
My photos
Reply With Quote
  #3  
Old 08-03-2007, 01:40 AM
sucramdw sucramdw is offline
sucramdw should change his/her status!
Super-Heavyweight
 
Join Date: Jul 2004
Location: San Diego
Posts: 3,837
Default Re: Satiety Tip: Whey Protein is Optimal as a Pre-Load Meal

Any idea why the egg group ate more??
Reply With Quote
  #4  
Old 08-10-2007, 03:26 AM
Venom's Avatar
Venom Venom is offline
Venom is training, researching, or talking on ABC
Vice President Abcbodybuilding.com
 
Join Date: Apr 2001
Location: The Pain Zone
Posts: 19,500
Default Re: Satiety Tip: Whey Protein is Optimal as a Pre-Load Meal

I did not see any proposed mechanis for that, Marcus. I'd like the see that replicated before putting much stock in that, personally. Because it does not make sense to me.

I think a practical application from this is snacking. If you are hungry, then downing a protein shake will serve you quite well, rather than binging on carbs.
__________________
Gabriel "Venom" Wilson, Ph.D. Nutritional Sciences
B.S. (Hons) & M.S. in Kinesiology, CSCS
Vice President, ABCbodybuilding
Co-Editor. of JHR

Venom@abcbodybuilding.com
Bible Studies
Click Here to Support the Future of Bodybuilding!


Matthew 7:20
And Jesus said unto them, Because of your unbelief: for verily I say unto you, If ye have faith as a grain of mustard seed, ye shall say unto this mountain, Remove hence to yonder place; and it shall remove; and nothing shall be impossible unto you.
Reply With Quote
  #5  
Old 08-23-2007, 05:34 PM
Rhineheart Rhineheart is offline
Rhineheart is having a good day despite the weather.
Lightweight
 
Join Date: Jun 2005
Location: Jacksonville, FL
Posts: 302
Default Re: Satiety Tip: Whey Protein is Optimal as a Pre-Load Meal

Thanks for the post Venom,

That little bit of advice could go a long way.
__________________
___________________________________________
Main Activity: www.flickr.com/photos/timstravels/
@TAtravels
Reply With Quote
  #6  
Old 08-24-2007, 12:31 AM
Venom's Avatar
Venom Venom is offline
Venom is training, researching, or talking on ABC
Vice President Abcbodybuilding.com
 
Join Date: Apr 2001
Location: The Pain Zone
Posts: 19,500
Default Re: Satiety Tip: Whey Protein is Optimal as a Pre-Load Meal

I think it can be particularly helpful for a cheat meal. Say you are going out for an event and plan to cheat. Well, having a whey protein pre-load could really minimize the amount of damage you do. That could be the difference between consuming an apple pie at the end of your main course or not!!
__________________
Gabriel "Venom" Wilson, Ph.D. Nutritional Sciences
B.S. (Hons) & M.S. in Kinesiology, CSCS
Vice President, ABCbodybuilding
Co-Editor. of JHR

Venom@abcbodybuilding.com
Bible Studies
Click Here to Support the Future of Bodybuilding!


Matthew 7:20
And Jesus said unto them, Because of your unbelief: for verily I say unto you, If ye have faith as a grain of mustard seed, ye shall say unto this mountain, Remove hence to yonder place; and it shall remove; and nothing shall be impossible unto you.
Reply With Quote
  #7  
Old 08-24-2007, 10:03 AM
President Wilson's Avatar
President Wilson President Wilson is offline
President Wilson is hard at work
Administrator
 
Join Date: Apr 2001
Location: California
Posts: 11,582
Default Re: Satiety Tip: Whey Protein is Optimal as a Pre-Load Meal

I find when I am dieting hardcore that I preload with a small shake an hour before at least 3 of my meals, and it helps immensely.

the mTOR pathway which stimulates protein synthesis is the main pathway which leucine operates through. mTOR also acts to increase satiation. In fact Roh and colleagues found that mTOR signaling was responsible for leptin production in adipocytes and is perhaps the main signal which transduces increased food intake to leptin increases.

If this is the case then satiety is partly regulated by extracellular amino concenctration, which would be proportional to the speed of digestion, which would explain partly the effects of whey protein.

For more info on mTOR see

http://www.abcbodybuilding.com/leucine1.php

and for a good study on leucine signaling on leptin see

http://ajpendo.physiology.org.proxy....act/284/2/E322

In that study as discussed Roe et al " found that addition of leucine to isolated rat adipocytes significantly increased leptin production by these cells, suggesting that postprandial leptin levels may be directly regulated by dietary leucine. "

And these effects were attenuated when they administered an mTOR agonist.

From this we see completely the rationale behind whey's satiety effects verses say egg protein. That is, whey protein is much faster digesting than egg protein, and therefore raises extra cellular leucine levels to a much greater extent as opposed to a slower more sustained increase.

Predictably, you should be able to get the same satiety by just consuming a 45 calorie amino acid shooter shake!
__________________
Dr. Jacob Wilson, Ph.D, CSCS
President Abcbodybuilding.com
Professor of Exercise Science, University of Tampa Bay

About me --> http://www.abcbodybuilding.com/presidentprofile.html
Reply With Quote
  #8  
Old 08-24-2007, 06:02 PM
Rhineheart Rhineheart is offline
Rhineheart is having a good day despite the weather.
Lightweight
 
Join Date: Jun 2005
Location: Jacksonville, FL
Posts: 302
Default Re: Satiety Tip: Whey Protein is Optimal as a Pre-Load Meal

[ QUOTE ]
I think it can be particularly helpful for a cheat meal. Say you are going out for an event and plan to cheat. Well, having a whey protein pre-load could really minimize the amount of damage you do. That could be the difference between consuming an apple pie at the end of your main course or not!!

[/ QUOTE ]

Hahaha. That is precisely what I was thinking Venom. Those blasted family celebration dinners and such are killers.
__________________
___________________________________________
Main Activity: www.flickr.com/photos/timstravels/
@TAtravels
Reply With Quote
  #9  
Old 08-25-2007, 01:26 AM
Adam Knowlden Adam Knowlden is offline
Adam Knowlden should change his/her status!
Olympia Contender
 
Join Date: Apr 2001
Location: † Calvary †
Posts: 12,496
Default Re: Satiety Tip: Whey Protein is Optimal as a Pre-Load Meal

Pres is right on. I utilized this protocol and it worked great. I find it's really beneficial to prevent snacking.
Reply With Quote
  #10  
Old 08-30-2007, 11:01 PM
sucramdw sucramdw is offline
sucramdw should change his/her status!
Super-Heavyweight
 
Join Date: Jul 2004
Location: San Diego
Posts: 3,837
Default Re: Satiety Tip: Whey Protein is Optimal as a Pre-Load Meal

How many grams of protein do you have in these pre-meal shakes?
Reply With Quote
Reply

Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Forum Jump


All times are GMT. The time now is 01:57 PM.


Powered by vBulletin® Version 3.7.2
Copyright ©2000 - 2014, Jelsoft Enterprises Ltd.